Supplement / Performance

Creatine Monohydrate

Most researched sports supplement. Increases phosphocreatine stores for high-intensity performance, strength, lean mass, and cognitive function. Thousands of studies confirm safety.

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Educational reference only. This page does not diagnose, prescribe, or replace care from a licensed professional. Laws, availability, and clinical appropriateness vary by location.

Reference dose3–5 g/day. Optional loading: 20 g/day for 5 days then 5 g/day.

Half-life3 hours

Risk flaglow

Regulatory noteReview required

Side effects and watch-outs

Water retention (intramuscular — normal and beneficial)
GI distress if loading phase used (split doses)
Kidney concerns not supported by research in healthy individuals — widely considered a myth
One of the safest and most studied performance supplements